500 calories

This topic contains 11 replies, has 8 voices, and was last updated by annu68 10 years, 1 month ago.

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ronna.h

12:00 pm
31 Dec 13
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I’ve read the book and from what I understand, 5:2 Fast is based on 1/4 daily calories, i.e., 500 calories each day on the 2 fasting days.

I’m a 55-yr-old female, 5′ 5″ and weigh 160 pounds. Sedentary job. Based on an average from 6 different online sites, I need to consume 1750 calories per day to maintain my current weight. 1/4 of that is 437 calories.

If I want to lose say 30 pounds, my daily caloric intake should be 1240. 1/4 of that would be 310.

Should I be consuming 500, 437 or 310 calories per day on my 2 fasting days?

fast for life

12:14 pm
31 Dec 13
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Hi ronna and welcome,
why dont you start with 500 cals on fast days and stick to your tdee on other days and see what happens, you can always tweek the plan to fit your needs as you see fit, best of luck and keep us posted x

ronna.h

12:47 pm
31 Dec 13
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what is “tdee” ??

I’ve discovered low-sodium beef broth is a super low-calorie, low-carb yet fills you up drink … along with sugar-free jello which I make myself using unflavored gelatin, KoolAid and liquid sucralose … both seem to fill me up and then I can tweak the calories during the 8-hour window on my fast days …

fast for life

1:08 pm
31 Dec 13
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TDEE (total daily energy expenditure)
there is a calculator at the top of this page under the *How* tab.

ronna.h

1:15 pm
31 Dec 13
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thanks! My TDEE based on the calculations from this site is 1586 and if I understand, that’s to maintain my current weight. If I am faithful to the 5:2 FAST, any idea how long it may be before I realize weight loss? I am also planning to incorporate a daily 4-minute HIIT on an elipitical I bought this past summer that has been sitting in my living room since then, unused …

anssies

1:47 pm
31 Dec 13
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Hi Ronna, I can speak only for myself, but I started losing weight right away, about a kilo per week. But I read also stories from other members that they don’t lose weight, but only centimeters. So I think that you have to try it for yourself. Good luck with getting started and have a wonderfull new year!!

fast for life

2:07 pm
31 Dec 13
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i always tend to tell people to give it six weeks, to get our bodys and minds used to this new way of eating, as each person is very different there is no set rule for how much or how fast the weight comes off, because i had over 5 stone to lose i lost a lot early on, now its 1 lb a week, if im lucky, but it works and with not having to give up any of my fav foods, others have found it very slow due to medical reasons, but have still managed to lose. best of luck and do keep us posted x

Nika

1:56 am
2 Jan 14
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Hey Ronna! And welcome! Like others said, I think it’s best to just start it, and then see what happens. Stick to your TDEE on normal days and eat 500 on your fast days, that way you’re still cutting 2000 calories a week!
Give that a few weeks, it will also help to get you into the routine. Then if after a few weeks nothing’s happening (almost can’t imagine, but still) you can cut a bit off your normal or fast days, whatever you prefer. You could also consider cutting out carbohydrates on fast days, to clear some more sugar from your body.

Anyway, on here we all have our own little tweaked version of the 5:2 Way of Life! So just get started on making your own 🙂

hondakawi

7:54 am
17 Jan 14
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I was told (from friend who got to her goal weight from doin 5:2) to do tdee on my goal weight then 1/4 of that for my fast days. Its been working great so far. It makes sense to me to get yourself used to eating the same amount of calories you will need to maintain goal weight in future 🙂

ratnayake

3:32 am
12 May 14
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Hi I am new to this diet. Please tell me how to start this from 500 calarie diet. Thank you

Dummerchen

8:06 am
12 May 14
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What do you mean “from 500 calorie diet”? Do you mean you are currently on a calorie restricted diet and every day you only have 500 calories?

If you simply mean “how do I start IF” and don’t know what you can eat on fast days, I suggest you read the FAQ, read the book and watch the programm http://vimeo.com/54089463
There are plenty of recipes on the internet for low calorie, low carb meals for your fast days. Let me know if you need links.

annu68

12:43 pm
11 Nov 14
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iam a pure vegetarian and planning to go vegan… whatbkind of fast diet canni be on during the two daysbof intermittent fasting?? can unplease give me a sample vegan diet i can follow of 500 calories ?? thank you!!